Schedule – Daily

Summary. The Daily routine begins in the evening at 9:00 PM with sleep and continues as outlined below.

2100 Sleep. Sleep is the foundation of life and essential for well being. [1, 2, 3, 4] For this reason, it is placed before all other activities, since all other activities depend on it. In order to fall asleep by 9:00 PM, one should be home and winding down by 8:30 PM. A good way to wind down is to listen to relaxing music, light a candle, and take some time for focused breathing through the nose. Ideally, the daily cycle begins at 9:00 PM which is considered to be an optimal time to go to sleep for the following reasons:
- Quality of Sleep. Some scholarly research suggest , and common wisdom supports, that the hours of sleep before midnight are of greater quality and effectiveness than those after midnight. A bedtime of 9:00 PM provides 3 hours of sleep before midnight.
- Common Sense. Benjamin Franklin stated, “Early to bed and early to rise makes a person healthy, wealthy, and wise.”
- Waking Early. An early bedtime makes it possible to wake at 5:00 AM fully rested. The benefits of waking at 5:00 AM are described below and may be the answer to why an earlier bedtime has so many benefits.
- Time Shifting. Although 9PM is considered the ideal time to fall asleep, this schedule can be shifted by several hours, or up to 24 hours as long as sleep, meals, and exercise remain anchored at the same times every day. For example, someone who gets home from work between midnight and 1AM could establish a regular 1AM sleep time and then wake by 9AM every day to begin the schedule. For greater benefit, consider shifting daylight hours into the night by using lights that simulate sunlight. Otherwise, your exposure to natural light will be reduced by about 30% (depending on the time of year and region). Such an unnatural reduction in natural daylight could result in physical and emotional depression.
0500 Wake. One should attempt to establish a habit of waking without the use of an alarm clock, after approximately 8-hours of high-quality uninterrupted sleep. Because sleep is so essential [1, 2, 3, 4], wake time will be dictated by the time at which one falls asleep. However, a bedtime of 9:00 PM is considered optimal because it allows for a 5:00 AM waking time which has the following benefits:
- Yoga. Yogis believe that 5:00 AM is an optimal time for Yoga and Meditation. [1]
- Prayer. Many observant religious people (Jewish or Muslim) have a commitment to pray in the early morning hours around the time of sunrise (before sunrise for Muslims and shortly after sunrise for Jews). An early bedtime ensures that prayers can be performed without compromising total cumulative sleep time.
  - For observant Jews, the first prayer upon waking is, “Modeh ani lefanecha Melech chai v’kayam Shehechezarta bi nishmati B’chemla raa emunatecha” which means “Thanks I offer to You, living and eternal King, for You have mercifully restored my soul within me; Your faithfulness is great” This prayer is spoken at whatever time one wakes. [1, 2]
  - According to the Dalai Lama, ” Everyday, think as you wake up, ‘today I am fortunate to have woken up, I am alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings, I am going to have kind thoughts towards others, I am not going to get angry or think badly about others, I am going to benefit others as much as I can.'”
- Exercise. By waking at 5:00 AM, one has sufficient time to complete 36 minutes of aerobic exercise prior to starting their work day. Arriving early at the gym will ensure a greater likelihood that your favorite equipment is available. Or, if running outdoors, the air will generally be purest after an evening of reduced automobile emissions (more about this below).
- Sunlight. By waking at 5:00 AM, one can enjoy sunrise and increase the amount of daylight hours they experience, enhancing mood and increasing the benefit of vitamin D production through exposure to sun.
- Quiet. For most locations there is typically less noise in the early morning hours which makes yoga and meditation more enjoyable since there are fewer auditory distractions.
- Nature. The gentler sounds of nature, such as birds singing, are typically more noticeable in the early morning hours.
- Fast Commute. In the early morning hours, there is typically less traffic which makes bike riding safer. If you are driving, it takes less time to get to work and when you get there, parking is more likely to be available.
- Less Pollution. Those with sensitive noses who walk or bike to work will undoubtedly notice less pollution content in the early morning hours. This is also true for people who go running anywhere near high traffic areas.
0501 Stretching. Immediately upon waking it is important to establish a habit of staying awake and not falling back to sleep. One of the best ways to waken and invigorate the body is to perform stretching exercises similar to Yoga, Pilates, or Tai Chi. An illustrated guide to the stretching exercises can be found here, or click the photo below to view the postures/poses.
0510 Silent Focus. The practice of silent focus is performed in a seated position similar to Padmasana (Lotus Pose) found in Yoga [1, 2], however the feet are not bent to cause the souls of the feet to face upward. Also, by utilizing a pillow to sit on, this posture can be more comfortable. In diagrams and photos depicting Padmasana (Lotus Pose) it is common to see the thumb and middle finger touching. In Silent Focus practice the thumb and index finger are touching. Drinking water may be helpful prior to the Silent Focus exercise particularly since the body can become dehydrated from sleeping. The Silent Focus is essentially a meditative practice however, no image, words, sounds, mantra, or thoughts are used. It is essentially a practice which focuses on awareness of eternal space, eternal time, and eternity of scale or size.
0530 Preparation for Day. Preparation for the day will be unique for each person. In the most minimalist practice, this will simply include getting dressed and leaving home with any items needed for the day. No food will be eaten at this time because it is not good to exercise on a full stomach. No bathing will be done at this time because it doesn’t make sense to wash before exercise and sweating heavily. For most people, getting dressed and getting to work can take about an hour.
- Charity. Charity (Tzedakah in Judaism, or Zakat in Islam) in the form of coins should be placed in a jar, can, box, dish, or bank of some kind every morning. At the end of the month, this charity can be donated to a cause. This daily practice keeps one mindful on what is important in life. The amount isn’t as important as the practice – a penny, nickel, dime, quarter, or more. The act also defines your home as a place of charity. Other times to put coins toward charity throughout the day might be:
  - When something bad happens to you, respond to the Universe by doing something good. If someone has injured or insulted you in some way, rather than cursing them or holding bitterness in your heart, let your frustration or disappointment go into the coins and then put those coins into charity so that what was once negative energy will be recycled and come out for the good. Use as many coins as feel necessary to fully vent the hurt. This can also be augmented by doing some good deed.
  - After something special happens.
  - When you are thankful for something.
  - When you find coins, pick them up and then put them toward charity.
0600 Travel to Work. Ideally, one would live close to work so that travel to work would be on foot or on bicycle. This saves money, saves time, promotes health, and is better for the environment. If you do not live close to work, consider moving your home or changing your job.
0630 Fitness Routine. The fitness routine includes 36 minutes of intensive aerobic exercise on an elliptical training system – maintaining the pulse in the target zone. Strength training can be incorporated into the workout by using arm weights and balancing the resistance for the leg movement. The elliptical workout is a full body intense workout. This is followed by showing and getting dressed for a typical work-day. It should be possible to complete this entire process and start one’s work day by 8AM.
- Music. Music can be incorporated into the workout routine. By using noise canceling headphones, it is possible to drown out the noise of other equipment at the fitness facility. This also makes it possible to play music, audiobooks, or other audio at lower volumes which reduces ear fatigue and injury.
- Equipment. Using a standard elliptical system, establish the following:
  - Listen to music which has a rhythm of 130 to 140 beets per minute to match your target heart rate
  - Exercise so that your pace is the same rpm (beats per minute) as the music
  - Set the incline at 5, or whatever setting is identified to work all leg muscles equally
  - Set the resistance at about 10 or whatever setting is required so that the rpm and beat of the music match your target heart rate
- Fitness Center. Exercising at a fitness center has the following benefits:
  - reduces costs for purchasing and maintaining fitness equipment
  - reduces space requirements for home which results in a smaller living space which results in lower costs to heat/cool and purchase/rent housing
  - increases social contact which boosts the immune system
- Clothing. Using stretch fabric similar to that worn by triathletes, gymnasts, bicyclists, and cross country skiing enthusiasts has the following benefits:
  - light weight
  - easy to pack
  - prevents chafing
  - is easily washed in the shower and can be line dried and ready to wear again in less than 24 hours
0800-1700 Work Day. During the work-week, the work day would ideally be from about 8 AM to 5 PM with a one hour lunch break. Repeatedly working late shifts or night shifts can result in imbalance and health problems over time.
- Charity. Charity should be placed in a jar, can, box, dish, or bank of some kind every morning at one’s work place. At the end of the month, this charity can be donated to a cause. This daily practice keeps one mindful on what is important in life. The amount isn’t as important as the practice – a penny, nickel, dime, quarter, or more. The act also defines your workplace as a place of charity.
- Tea. There are many benefits to regularly drinking tea. Please refer to Tea Drinking Daily for more information.
- Schedule. Examine the day’s scheduled events and appointments to consider the optimal approach for accomplishing all that needs to be done in the day.
- Morning Meal / Breakfast. The morning meal can be eaten while starting the work day or just prior to it. This provides a smooth start to the day and makes the workplace more like home. Consider something easy to prepare such as Source of Life Energy Shake (mixed with water) and Kashi GoLean Cereal. This combination provides 26 grams of protein, 11 grams of fiber, and a broad spectrum of essential nutrients. You’ll have more nutrition before 8AM than most people get all day long. This meal doesn’t require energy to prepare (microwave or stove not required). Tea can be made and sipped on throughout the day. Recommended teas would be Yogi Tea Organic Green Tea Super Anti-Oxidant Anti-Aging Formula, Yogi Tea Organic Egyptian Licorice, Yogi Tea Organic Classic India Spice or Good Earth Original Sweet and Spicy Herb Tea Caffeine Free.
  - An alternative, that requires energy to prepare, would be two packets of Kashi hot cereal (300 calories / 14 grams of fiber / 18 grams of protein), two slices of Ezekiel bread (160 calories / 6 grams of fiber / 8 grams of protein), two Morningstar Spicy Black Bean Veggie burgers (280 calories / 10 grams of fiber / 24 grams of protein). This alternative morning meal would provide 740 calories, 30 grams of fiber, and 50 grams of protein.
- Phone. These days, most people use cellular phones. It is easy and very helpful to update the outgoing message each day to let people know your availability. If you plan to be in a meeting or unable to return calls for a few hours, this can save someone else from thinking you might call them back in 5 minutes when in reality it will be 5 hours.
- Radio. A feed of inspiring, positive, and uplifting music and/or news can help you maintain proper motivation and focus during the day. An example would be Life Radio [Listen Live]. This is an inspirational broadcast with a religious Christian undercurrent. If needed, you can choose another station that fits your interest and comfort level.
- Weekly Tasks. On weekends, weekly tasks can be accomplished in a preventative way with regular routine rather than waiting for a need to arise. Weekly tasks might include laundry, financial accounting, cutting hair, and trimming nails. Weekly hair cutting with an electric trimmer is preferred for best results. Hair that is 1/8″ long requires less care, less shampoo, and it will not look unkempt for people maintaining an active lifestyle (which should include everyone).
- Noon Meal / Lunch. Lunch can be eaten around 11:30 AM so as to induce hunger early in the evening for the evening meal. Food should be vegetarian (no meat) or vegan (no dairy or meat) for optimal performance.
1700 End of Workday Routine. It is beneficial to establish a habit of bringing closure to the workday with stretching and silent focus. This need not take more than about 30 minutes prior to the evening’s activities.
1730 Evening Meal. Food should be vegetarian (no meat) or vegan (no dairy or meat) for optimal performance. One should take care to avoid consuming caffeine or sugar in the evening. Dairy products consumed in the evening may lead to sinus congestion for those sensitive to diary. If at all possible, avoid vitamins or medicine in the evening unless directed by a doctor to do otherwise.
1800 Evening Activities. Evening activities should be calming rather than invigorating.
- Note: Television is to be avoided for numerous reasons and should not be part of a daily habit. Weekly planned viewing of uplifting, educational, or self improvement shows is acceptable.
2030 Prepare for Sleep. Ideally one would arrive home by 8:00 PM or 8:30 PM to prepare for sleep.
- Charity should be placed in a jar, can, box, dish, or bank of some kind every morning. At the end of the month, this charity can be donated to a cause. This daily practice keeps one mindful on what is important in life. The amount isn’t as important as the practice – a penny, nickel, dime, quarter, or more. The act also defines your home as a place of charity.
- Brushing and flossing the teeth prior to sleep is essential and results in at least 8 hours of clean dental hygiene.
- Drinking water prior to sleep ensures proper metabolic function and hydration during sleep.
- Keep a daily journal of positive events and encounters from the day that you are thankful for. The journal can be thankful, reflective, and also forward looking. Longer writings should be reserved for later so as not to keep you up late.